Saltfish & Bakes | Cooklyn | Ep. 5

saltfish

🥗Healthier: smoked mackerel

💰Cheaper: canned tuna

Canned tuna is more affordable and still provides protein.

flour

🥗Healthier: whole wheat flour

💰Cheaper: all-purpose flour

Whole wheat flour adds fiber and nutrients.

vegetable oil

🥗Healthier: coconut oil

💰Cheaper: canola oil

Coconut oil adds flavor and is healthier.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: bell pepper

Jalapeños provide heat while being more accessible.

Start by boiling the salt cod for 20 minutes to remove excess salt.

After boiling, take the cod out and place it in fresh water.

Use the salty water from the cod to boil the yams and sweet potatoes.

Chop the tomatoes and other ingredients to prepare for the sauce.

After boiling, deep-fry the yams and sweet potatoes until they are slightly crispy on the outside.

Serve the fried yams and sweet potatoes with the boiled salt cod and sauce.

Optionally, add coconut oil to the dish for flavor.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary